5 Tips for Managing Stress from a Legal Yogi

Yogi is a term I use for someone in a demanding job trying to prioritize wellness without sacrificing their precious free time.

Okay, let’s be honest—stress and lawyers go together like briefs and deadlines, pb&j, or better yet, cake and coffee. The National Jurist calls being a lawyer “the most stressful occupation in America.” The American Bar Association explains why: “lawyers are expected to perform at a high level, make critical decisions, and meet tight deadlines—all while juggling demands from clients, colleagues, and the court system.” It’s no wonder burnout, anxiety, and depression are common. 

Lawyers are constantly faced with stress—it comes with the job, and, as a result, we try our hardest to prioritize wellness with the very little free time we seem to find for ourselves. Between competing deadlines, working for multiple partners or clients, juggling billable hours, CLE credits, and having a personal life, it’s no wonder we’re constantly on edge. Add in the pressure to be perfect, and it’s easy to feel like you’re drowning in expectations. I even procrastinated writing this article because I had so many ideas swirling that I didn’t know where to start. Should I talk about my stress management disasters? Or dive into the science of stress and how it affects our bodies? Then it hit me: that indecision and overwhelm? That’s the stress talking, which is exactly what we need to discuss.

Your Body: The Ultimate Whistleblower

Did you know that your body actually holds stress? No, this is not something they teach in law school. I learned this through years of yoga and during my yoga teacher training. Ever notice how your hips or upper back feel tight after a brutal week? That’s not just bad posture—it’s your body storing stress.

And it goes deeper than muscle tension. Stress affects every system in your body. Your muscles ache like you’ve been in a fight with particularly aggressive opposing counsel. Your breathing gets shallow. Your heart races. Your hormones go haywire, flooding your system with cortisol. Your stomach turns into a horror movie audition. Your nervous system gets stuck in fight-or-flight mode, and suddenly your inbox feels like a threat. 

And for those of us who menstruate, stress can throw everything off—from your cycle to your mood. Instead of letting stress run the show, let’s get proactive. 

Here are five tips that help me manage stress—especially during those especially busy seasons when everything feels like too much.

1. Focus on one thing at a time

Multitasking is a myth. I used to think I could juggle everything at once—until I found myself crying in my office at 9 p.m., wondering how I got there. Now, I pick one task—JUST ONE. I finish it, then move on. It sounds simple, but it’s powerful. Your brain can only effectively handle one complex task at a time, despite what we’ve been told about multitasking being a superpower. Give it a break.

2. Put everything on your calendar 

I’m currently reading Indistractable, and it’s changing how I work. The idea is to schedule everything—yes, everything. Not just meetings and deadlines, but also lunch, workouts, conversations with your partner, and even downtime. If it matters, it goes on the calendar. Otherwise, it won’t happen, and stress will fill that vacuum.

3. Move your body (because Elle Woods was right about everything)

As the great Elle Woods once said, “Exercise gives you endorphins. Endorphins make you happy.” This is also scientifically accurate for stress management. Movement is a reset button for your nervous system. And no, you don’t need to train for a marathon (or in my case, the MS 150 at the start of each year). Some days it’s a proper workout. Other days it’s dancing to your favorite song in your office with the door closed. Both count. If you don’t have a go-to song that lifts your spirits, now’s the time to find one. Mine is “Stop” by the Spice Girls…you’re welcome.

4. Actually, take breaks (revolutionary, I know)

This could also be called “Remember That Fun Exists.” Don’t neglect the things that make you feel like a human being instead of a billing machine. What can you go do that is far away from your laptop and actually brings a smile to your face? Step away from your laptop. Read something non-legal. Call a friend. Go outside. Even if you’re measuring your day in six-minute increments, you can still take micro-breaks. One song. One text. One deep breath. It all adds up.

5. Know what sets you off

The best strategy is knowing your patterns before they knock you flat. What situations, people, or deadlines consistently send you into stress mode? For me, it’s feeling behind. When I recognize that, I can break big projects into smaller steps and build in buffer time. Your body gives you clues—tight shoulders, headaches, irritability. Pay attention before you hit burnout.

Conclusion

While I won’t pretend that following these five tips will eliminate stress from your life completely, what I am saying is that stress doesn’t have to be this thing that is just a part of your life. Stress doesn’t have to be your default setting, and these tools can help you manage it. We get to choose how we show up and how we respond to whatever comes our way, and it is that choice that might be the most important one you make today. Your body is keeping track of how you treat it, and, unlike opposing counsel or even those cranky partners that you wish would just retire already, it is actually on your side. It might be time to return the favor.

The next time stress shows up uninvited to your day, remember: you’re the one in charge of how this story ends.